The Top Health Benefits of Watermelon

 The Top Health Benefits of Watermelon

Sweet and juicy watermelon is a symbol of summer. At a glance, you might assume it’s mostly sugar and water. But once you dig in and discover its vast array of nutrients, you’ll be surprised how many potential health benefits it has.

“We think of watermelon as a fun, seasonal food for barbeques and the beach, but it’s also really good for you,” says registered dietitian Lara Whitson, RD, LD. “It’s low in calories, keeps you hydrated and provides many other nutrients that can help you maintain good health.”

Everyone knows that watermelon can cool you down on a sunny day, but more than just keeping your body cool this healthy fruit can help you manage diabetes and fight those free radicals that can make your body prone to chronic illnesses. It can also help prevent you from the risks of developing heart disease, asthma attacks and also aids in weight loss. This healthy fruit contains 45 calories, vitamin C and vitamin A that can keep you healthy. The best part about watermelon is that it will keep you hydrated since this healthy fruit consists of 92% of water and this will help you curb your appetite and give you a feeling of fullness.

Benefits

Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars.

Watermelon also contains antioxidants. These substances can help removeTrusted Source molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop through smoking, air pollution, stress, and other environmental pressures.

If too many free radicals stay in the body, oxidative stress can occur. This can result in cell damage and may lead to a range of diseases, such as cancer and heart disease.

The body can remove some free radicals naturally, but dietary antioxidants support this process.

Is watermelon good for you?

Though it lacks protein and iron, the nutritional value of watermelon shouldn’t be underestimated. It also lacks fat, sodium and cholesterol and is American Heart Association Heart-Check Certified. Even watermelon seeds have benefits, with magnesium, iron, healthy fats and zinc.

One cup of diced watermelon has only 46 calories and:

0 g of fat.

1 mg of sodium.

9 g of sugar.

10 mg of calcium.

12 mg of vitamin C.

15 mg of magnesium.

139 g of water.

(Source: USDA)

Even more impressive, it has 170 milligrams of potassium, an essential mineral that supports nerve and muscle function, and the fluid balance in your body. And in addition to vitamin C, it contains good amounts of vitamin A.

Disease-fighting antioxidants in watermelon like lycopene and cucurbitacin E, may help protect you from diseases such as cancer or diabetes. Lycopene also gives watermelon its red color.

Are watermelon seeds or rinds good for you?

Before you toss the rinds in the trash, next time, take a second to consider the health benefits of watermelon rinds and seeds.

Watermelon rinds have less sugar and more fiber than their flesh and also contain citrulline. Watermelon seeds — dried or raw — are rich in magnesium and folate, which help your body work well and avoid disease. Seeds also have the types of fatty acids that lower bad cholesterol in your blood and help you avoid heart attack and stroke.

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” suggests Whitson.

Research shows melons, in general, are good for you, but we need more studies to understand how watermelon specifically affects your body. Whitson shares nine potential health benefits of watermelon:

 Helps you stay hydrated

Staying hydrated is important for your body to function properly.

Body temperature regulation, normal organ function, nutrient delivery to cells, and alertness are only some of the bodily processes that rely on adequate hydration.

Eating foods with a high water content may help give your body the water it needs to function properly.

Watermelon comprises 92% water, making it a great choice for daily water intake.

Furthermore, due to its high water content, this melon has a low calorie density — in other words, very few calories for its total weight.

Eating foods with low calorie densities, such as watermelon, may aid weight management by keeping you feeling full for longer.

Packed with nutrients and beneficial plant compounds

Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. It’s also relatively low in calories, containing just 46 per cup (152 grams).

Here are the nutrients in 1 cup (152 grams) of raw, diced watermelon:

Calories: 46

Carbs: 11.5 grams

Fiber: 0.6 grams

Sugar: 9.4 grams

Protein: 0.9 grams

Fat: 0.2 grams

Vitamin A: 5% of the Daily Value (DV)

Vitamin C: 14% of the DV

Potassium: 4% of the DV

Magnesium: 4% of the DV

Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance.

Plus, it boasts antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E.

These compounds help combat free radicals, which are unstable molecules that may damage your cells if they accumulate in your body. Over time, this damage may lead to conditions like diabetes, heart disease, and cancer.

Asthma prevention

Some experts believe that free radicals contribute to the development of asthma. The presence of certain antioxidants in the lungs, including vitamin C, may reduce the risk of having asthma.

Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet that is rich in vitamin C may offer some protection.

A cup of watermelon weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14% and 16%Trusted Source of a person’s daily needs.

Blood pressure

In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension. The authors suggested that L-citrulline and L-arginine — two of the antioxidants in watermelon — may improve the function of the arteries.

Lycopene — another antioxidant in watermelon — may help protect against heart disease. A 2017 review suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or “good” cholesterol.

Phytosterols are plant compounds that may help manage low-density lipoprotein (LDL) or “bad” cholesterol. Some guidelines recommend consuming 2 grams (g) of phytosterols each day. 154 g of watermelon balls provides a small amount, at 3.08 mg.

Reducing LDL cholesterol may help prevent high blood pressure and cardiovascular disease (CVD), but the precise impact of phytosterols on CVD remains unclear.

May have anticancer effects

Several plant compounds found in watermelon, including lycopene and cucurbitacin E, have possible anticancer effects.

While study results are mixed, lycopene intake may be associated with a lower risk of some types of cancer, such as prostate and colorectal cancers.

Lycopene is believed to work by lowering blood levels of insulin-like growth factor (IGF), a hormone that promotes cell division. Notably, cancer forms when cell division becomes uncontrollable.

Additionally, cucurbitacin E may inhibit tumor growth by promoting the autophagy of cancer cells. Autophagy is the process by which your body removes damaged cells

Protects against disease

Early evidence suggests that regularly eating watermelon promotes good health and may reduce your risk of chronic diseases such as diabetes, obesity, cardiovascular disease and cancer. This is likely thanks, in part, to its antioxidants, which help protect your body from stress and prevent or slow cell damage.

In fact, watermelon has more lycopene than any other fruit or vegetable — including tomatoes. It’s also the highest source of the amino acid citrulline, which produces a molecule called nitric oxide that helps relax blood vessels.

The nutritional benefits of watermelon may help you combat blood pressure, cholesterol and inflammation that can lead to disease. In one small study, researchers found watermelon extract lowered ankle blood pressure in middle-aged adults with early hypertension (high blood pressure) and obesity.

“We know that people who eat a well-balanced, nutritious diet can have better health outcomes, in combination with lifestyle choices and other factors,” notes Whitson. “Watermelon could be a part of that equation, keeping you healthier, longer.”

Supports eye health

The nutrients in watermelon serve an especially useful purpose when it comes to your eyes. Antioxidants may help prevent or delay the formation of cataracts. They might even reduce your risk of developing age-related macular degeneration, which can cause blindness.

The vitamin A in watermelon also supports the health of your corneas. And it doesn’t take much: Just one medium slice of watermelon contains up to 11% of the vitamin A you need each day. 

May improve heart health 

Several nutrients in watermelon may support heart health.

Heart disease is the leading cause of death worldwide. It’s worth noting that lifestyle factors like diet may lower your risk of heart attack and stroke by reducing your blood pressure and cholesterol levels.

Studies suggest that lycopene may help lower cholesterol and blood pressure. It may also help prevent oxidative damage caused by high cholesterol levels.

Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body. Nitric oxide helps your blood vessels expand, which lowers blood pressure .

Other heart-healthy vitamins and minerals in watermelon include magnesium, potassium, and vitamins A, B6, and C.

May reduce inflammation and oxidative stress

Inflammation is a key driver of many chronic diseases.

The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage.

In one study, rats fed watermelon powder to supplement an unhealthy diet developed less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group.

Additionally, an 8-week study gave 31 people with obesity and high inflammatory markers 500 mg of vitamin C twice daily. They showed a significant decrease in inflammatory markers compared with the control group.

As an antioxidant, lycopene may also delay the onset and progression of Alzheimer’s disease. However, more research is needed.

Help prevent macular degeneration

The watermelon compound lycopene may have benefits for your eyes.

Age-related macular degeneration (AMD) is a common eye problem that can cause blindness in older adults.

Lycopene’s role as an antioxidant and anti-inflammatory compound may help prevent and inhibit AMD, though research is limited.

One test-tube study that treated eye cells with lycopene found that it decreased the capacity of inflammatory markers to damage cells.

Relieves muscle soreness

A benefit of watermelon and watermelon juice may be helping your body recover and feel better after exercise. This may be thanks to citrulline, which helps produce nitric oxide to improve blood flow and muscle function. Citrulline also removes ammonia from your body. This reduces the amount of a substance called lactate that builds up in your body during exercise and can lead to muscle soreness.

Aids skin health

Vitamin C in watermelon helps your body produce collagen, which supports your immune system, the health of your cells and your ability to heal from injuries. Collagen gives strength and elasticity to your skin and helps replace dead skin cells. This means eating watermelon could improve your skin and slow age-related effects.

Vitamin A produced by the beta-carotene in watermelon helps repair skin cells, preventing dry skin and flaking. Its vitamin B6 may help prevent acne. You aren’t off the mark if you’re thinking watermelon might even be a good ingredient for a face mask.

Controls blood sugar

Watermelon provides a great alternative if you’re trying to keep your blood glucose levels steady or reduce your risk of diabetes. It has few carbs and a low glycemic load. That means watermelon enters your bloodstream and produces less glucose than other foods, so you can have a slice without a large spike in blood sugar.

Diet

When buying a watermelon, people should look for one that is firm, heavy, and symmetrical without soft spots or bruising.

Tapping the outside can give a clue as to the texture of the fruit inside. Listen for a light and almost hollow sounding thud. This indicates the water and fruit contained is intact and has a stable structure.

Brain and nervous system

Choline is another antioxidant that occurs in watermelon.

It contributesTrusted Source to the following functions and activities:

muscle movement

learning and memory

maintaining the structure of cell membranes

the transmission of nerve impulses

early brain development

One theory suggests that choline may help slow the progression of dementia in Alzheimer’s disease, but there is not enough evidence to confirm this.

Side effects of eating watermelon

Most of the time, you can eat watermelon without experiencing any side effects. But you may want to avoid watermelon if you:

Are prone to migraine headaches: Watermelon contains a high level of tyramine, an amino acid that could trigger migraines.

Have an allergy to certain pollens, including grass or ragweed: Symptoms may include difficulty breathing, hives or swelling.

Have diabetes: People with diabetes may want to moderate how much watermelon they eat due to its natural sugars.

Have digestive issues: Watermelon is also considered a high FODMAP, which means it contains sugars that can be difficult for some people with conditions such as irritable bowel syndrome (IBS) to digest. Symptoms may include bloating, constipation or diarrhea.

Is it safe to go on a ‘watermelon diet’?

“You can safely eat two servings of watermelon each day, but it’s never a good idea to go on a diet that features only one type of food,” cautions Whitson. “A watermelon cleanse is a fad, like any other, and it will deprive your body of other nutrients it needs to function properly.”

Nor do you need a watermelon diet to get rid of toxins. Your body can do that all by itself, with the help of your liver and kidneys.

Enjoy the healthy benefits of watermelon

Watermelon is affordable and easy to prepare. Use it in smoothies or a summer slushie, in a salad or even on the grill. You can also freeze it in popsicles, or add it to gazpacho or nonalcoholic drinks and colorful cocktails. With its refreshing flavor and healthy array of nutrients, watermelon is never out of season.Watermelon is a tasty, thirst-quenching fruit that many people enjoy in the heat of summer.

It has a very high water content and provides nutrients like lycopene, citrulline, and vitamins A and C.

Studies suggest that this sweet, red melon may even boost heart health, reduce muscle soreness, and decrease inflammation, though more research is needed.